• AP Coach

11.28.18 Wednesday


Mob: SB Foot/Calf Smash x2m + Ankle Walks x50y ea (How many hours yesterday did you spend sitting?)

2 rounds:

Heel Touches x5e

TKEs x20e

X Band Walks x20y

Row 250m

Skill: Pistol Squat Tech

2 sets

Lateral Step-Ups x5e (emphasis on leaning fwd when coming down)

Calf Stretch x30s ea

3x3e Counterbalance Pistol/or Heel Touch w 3s Pause @ bottom + ½ Kneel Ankle Dorsi Flexion x10e

WOD: For Time (25m CAP)

1000m Row

100 Situps

50 Air Squat

25 BOR

50 Air Squat

100 Situps

1000m Row

Post Strength: Corrective Sheet

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